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Healthy Swaps Nutrition

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Healthy Swaps Nutrition

Helping you create balanced lifestyle & dietary changes for a healthier you

01/01/2024

Happy New Year everyone!

Goal setting: have you set yourself goals to achieve in 2024?

Now that the crazy season of good food and indulgence has passed, many of us will have or be setting ourselves goals.

The important thing to remember is to set small and achievable goals.

Here are some of my goals for 2024...
1) To ensure that I get outside and move more
2) To ensure that not only myself, but my family enjoy healthier snacks and meals whilst still enjoying treats, especially during school holidays and that moment between after school/work and the evening meal.

On that note, stay tuned over the coming months where I hope to offer some delicious healthier snacks ( especially for those of our children who seem to have never ending hungry tummies, especially during holidays.... I like to refer to them as their ' holiday tummy ')

12/12/2023

Loving the juicy, crisp hydrating and nutritious freshness of these veggies today!

So vibrant too!

Perfect for this hotter weather..

Going to pair it with some wholemeal crackers and cheese for an after school snack too 🙂

07/11/2023

Egg free banana oat piklet breakfast muffins topped with fruit for an on the go breakfast. No sugar, sweetened with very ripe bananas and fresh fruit pieces!

15/10/2023

Starting off school lunch box this week with a few sneaky veggies in my son's lunch box... Zucchini and carrot in the air fried meat balls and some pizza muffins that were made incorporating some mixed veggie puree in a few tablespoons of tomato paste for additional nutrients and taste 🙂
Also prepped ahead veggie sticks and sliced fruit to pop in ( as well as to snack on through the day)...

Tell me if you want more child friendly healthier lunch box/ snack recipes posted in the next few weeks.

07/10/2023

Well, the day has arrived, the park run training as a family I hope will come in useful for today. My 8 year old and I are fuelled up with delicious fibre and potassium fuelled breakfast and ready to run!

What is your go to post run breakfast?

We love a simple one of wholemeal toast, peanut butter and banana to fuel us..

Fibre fuelled for lasting, slow released energy and to maintain good glucose levels as well as being full of potassium to help with muscle contraction and prevent cramping 🙂

18/08/2023

Hello hello 🙂 do you enjoy smoothies? I have been playing around with flavours lately that pack a punch but are also good to fuel your day or as a pre or post workout pick me up... Today I made this delicious smoothie that I'm calling my Blueberry cheesecake smoothie. It is packed full of protein, fibre and just delicious and filling!

Here is what I used:

1 medium banana
¼cup protein powder.. I used vanilla, approx 25-30g per serve depending on packaging serves.
½cup frozen blueberries
1 cup almond milk or milk of choice
¼ cup cottage cheese

And blitz away 🙂

Enjoy!

19/06/2023

This was such an easy, tasty and nutritious dish to throw together in only 30-40 min for the whole family to enjoy. Full of Barlotti & Cannellini beans, zucchini, leeks, mushrooms and broccoli along with some diced sausages, served with polenta this dish is full of vitamins, minerals and fibre as well as being a nice, filling and warming dish for this colder weather.

07/06/2023

Who doesn't enjoy a quick and healthy wholesome lunch?

Today I was in a bit of a rush so threw together a mix of microwave brown, red & wild rice, chopped up some capsicum, cucumber, canned corn, fresh basil, cherry tomatoes, avocado and feta cheese, mixed it all through then made a garlic herb dressing from apple cider vinegar, olive oil, garlic and dried Italian herbs ( of which I drizzled 1tbsp through my bowl).

Full of healthy fats, whole grains, fibre and vitamins!

I even had leftovers to make 3 on the go pots for the rest of the week.

This would work amazing with a bit of pulled chicken tossed through too for a bit of extra protein!

05/06/2023

Who else enjoys a nice home made soup on a cold and stormy day?
Warming up the family tonight with a spiced pumpkin and sweet potato soup 🙂

12/05/2023

A little later than I originally anticipated posting this, however here is my slow cooker chicken soup as I mentioned a few weeks ago.

Great for these colder months, not to mention full of anti- inflammatory and immunity boosting goodness now that the cold and flu season is almost upon us.
Enjoy.

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